- Written by Constanze Loeffler
- 🕒 ~ 4 Mins
Cinnamon
Eight edibles aiding weight reduction: Vinegar, coffee, and cinnamon included. - Weight Loss Foods: Explore Eight Everyday Items Including Vinegar, Coffee, and Cinnamon
Cinnamon isn't just a tasty spice to have on hand for cooking or baking, but it also offers up some of that sweet scent with health benefits. The main compounds at work here are cinnamaldehyde and polyphenols, secondary plant compounds that are rich in cinnamon.
- Cinnamon curbs enzymes that break down carbohydrates, keeping sugar from entering the bloodstream too quickly, and allowing blood sugar levels to rise more evenly.
- Cinnamon enhances insulin action in cells, making it easier for glucose to enter cells and lower blood sugar levels.
- Studies suggest that cinnamon can moderate HbA1c levels (long-term blood sugar) to some extent.
For best results, shoot for 1 to 6 grams of cinnamon daily, with Ceylon cinnamon recommended as it contains less coumarin and is better tolerated.
Vinegar
When it comes to stabilizing blood sugar, apple cider vinegar can lend a helping hand. The active ingredient is acetic acid (acetate), which signals the pancreas to release less insulin after ingesting carbs, and the more vinegar, the stronger the effect.
- Vinegar slows down stomach emptying, delaying the entry of carbs into the bloodstream.
- Vinegar inhibits digestive enzymes like amylase, slowing down starch breakdown.
- Vinegar boosts insulin sensitivity, allowing cells to use less insulin to absorb glucose from the bloodstream.
Aim for 1 to 2 tablespoons of vinegar daily, diluted in water for a beverage, used as a salad dressing, or in marinades.
Legumes (Beans, etc.)
Legumes offer a winning combo of complex carbs, protein, and fiber — perfect for maintaining stable blood sugar and that feeling of fullness.
- Soluble fibers like pectin and resistant starches slow stomach emptying and keep blood sugar and insulin levels steady.
- The carbs are broken down gradually, leading to a more even increase in blood sugar.
- Regular consumption of legumes helps cells maintain long-term insulin sensitivity.
Shoot for two to three servings per week, whether it’s white beans, black beans, or green beans.
The Guru Speaks
Prof. Dr. med. Stephan Martin, Chief Physician for Diabetology and Director of the West German Diabetes and Health Center in Düsseldorf, suggests sticking to 30 to 50 grams daily, which is equivalent to a small handful of unshelled pistachios.
Weight Loss with Protein Bread
Most styles of bread can raise blood sugar levels and hinder weight loss. But protein bread, made with soy and lupin protein or pea and field bean protein, is a worthwhile alternative.
- Less starch and more protein help prevent insulin spikes.
- Added seeds and fats provide prolonged satiation and keep blood sugar steady.
Favor fresh homemade protein bread over industrial products and opt for bakers with minimal additives and processing aids.
Coffee
Coffee, black and unadulterated, contains no carbs and can support metabolism.
- Coffee inhibits IRS-1 (Insulin Receptor Substrate-1), an enzyme that blocks fat burning.
- The bioactive compounds, such as chlorogenic acid, slow down glucose absorption in the gut.
- Antioxidants in coffee suppress insulin release and curb hunger.
Drink 2 to 4 cups daily, with decaffeinated coffee showing many of the same benefits.
Green Tea
Green tea is teeming with bioactive compounds and can help regulate blood sugar and insulin levels.
- Polyphenols, such as EGCG, retard glucose absorption in the gut, preventing quick spikes post-meal.
- Green tea improves cellular insulin sensitivity, facilitating glucose transport into cells more effectively.
- Regular consumption of green tea lowers both fasting blood sugar and post-meal blood sugar response.
Indulge in 2 to 4 cups of unsweetened, non-milk green tea each day.
Dark Chocolate
Dark chocolate with a high cocoa content is rich in secondary plant substances like flavonoids that are helpful for blood sugar regulation.
- Flavonoids improve insulin sensitivity and bolster glucose uptake into cells.
- The bitter taste is appetite-suppressing and curbs cravings.
Opt for chocolate with a cocoa content of 70% or higher, and enjoy up to two pieces daily.
- Weight Management
- Stephan Martin
- Food
- Blood Sugar Levels
- Cinnamon
- Blood Sugar
- Weight Loss Tips
- I'm not going to tell you that cinnamon, a tasty spice rich in cinnamaldehyde and polyphenols, only enhances your cooking or baking. It also helps in managing blood sugar levels by curbing enzymes that break down carbohydrates, enhancing insulin action in cells, and moderating HbA1c levels.
- In your journey towards weight loss and health-and-wellness, don't ignore the role of apple cider vinegar, which contains acetic acid that signals the pancreas to release less insulin after carbs intake, slows down stomach emptying, inhibits digestive enzymes, and boosts insulin sensitivity.
- For maintaining stable blood sugar and a feeling of fullness, incorporate legumes such as beans into your daily meals. They offer complex carbs, protein, and fiber that help slow stomach emptying, break down carbs gradually, and maintain long-term insulin sensitivity.
- If you're looking for an alternative to regular bread for weight management, consider protein bread made with soy, lupin, pea, or field bean protein, as it contains less starch and more protein, helps prevent insulin spikes, and provides prolonged satiation.
- In addition to its ability to support metabolism, coffee, when consumed black and unadulterated, can inhibit IRS-1, an enzyme that blocks fat burning, slow down glucose absorption in the gut, and suppress insulin release and hunger.
